Vitamins and minerals can make you energetic and healthy by helping your body perform vital daily functions at a faster rate. Vitamins can increase your metabolic functions so your body can reach peak performance. The key to using vitamins and minerals to stay energetic and healthy is to know which vitamins and minerals to take, as well as the proper dosage.
Step 1
Consume vitamin A daily. The U.S. Institute of Medicine of the National Academy of Sciences says men should take 900mcg every day and women should take 700mcg per day. Vitamin A helps the body grow and maintains a healthy immune system. Vitamin A increases the amount of white blood cells that can fight bacteria and viruses. Vitamin A occurs naturally in green vegetables, dairy products and animal fat.
Step 2
Take vitamin B12, which helps keep nerve cells and red blood cells healthy. Vitamin B12 also assists in DNA production. The University of Maryland Medical Center says this vitamin exists naturally in meat, cereal, dairy products and grains. MayoClinic.com recommends that adults take 2.4mcg of vitamin B12 every day.
Step 3
Maintain adequate levels of vitamin C in your body. Vitamin C is a water-soluble vitamin and is rapidly depleted from the body. A daily dose of 90mg per day is recommended for men, and 75mg is recommended for women. Vitamin C is known to help prevent pneumonia, stroke and skin damage. This vitamin is found in fresh fruits and vegetables, especially oranges and spinach.
Step 4
Pay close attention to the vitamin D levels in your body. According to the U.S. Institute of Medicine, vitamin D is among the most vital vitamins, because it helps the body absorb calcium to make strong bones. Vitamin D can also help prevent high blood pressure, cancer and osteoporosis. Adult men and women under the age of 70 are advised to take 600 IU per day as the recommended dietary allowance. Vitamin D is found in fish, eggs and milk. The body also produces vitamin D naturally when exposed to sunlight.
Step 5
Take 1,000mg of vitamin E per day. Vitamin E contains antioxidants. The University of Maryland Medical Center says they can help prevent diseases such as cancer and heart disease. You can get your vitamin E naturally in leafy green vegetables, peanuts and wheat germ.
Step 6
Consume iron daily. Iron is a mineral that helps your body's immune system function properly and assists in the production of blood cells. Iron is essential for peak athletic performances. When your iron is depleted, your energy level drops. Red meat, dark poultry, whole grains and beans are all sources of iron. Montana State University says men and post-menopausal women need 8mg of iron per day. All other adult women need 18mg per day.
Step 7
Take zinc to stay energetic and healthy. According to Montana State University, zinc is a major component in antioxidant enzymes that are used in energy metabolism. You can find zinc in meat, seafood and whole grains. MSU recommends adding no more than 15mg of zinc to your diet each day.
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